BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 ring rows 10 kettlebell deadlifts 1 set: 5 ring rows (more challenging) 5 single-arm Russian kettlebell swings/arm 2 sets: 2-5 strict pull-ups 10 Russian kettlebell swings 1:00 bike – Rest :30 250223 (Time) – RX – For time: 25 strict pull-ups 50 Russian KB swings (53/70 lb) 2500m bike – INTERMEDIATE – For time: 15 strict pull-ups 50 Russian KB swings (35/53 lb) 2500m bike – BEGINNER – For time: 25 ring rows 25 Russian KB swings (18/26 lb) 1500m bike – MASTERS 55+ – For time: 25 strict pull-ups 50 Russian KB swings (35/53 lb) 800m run Skill Work (Checkmark) Post-workout 8 sets: :20 hollow rocks :10 rest :30 weighted march in-pace :10 rest Bear hug the sandbag to your chest. As you march, pick your knees up as high as you can. As soon...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 set: 1:00 jump rope 5 clean deadlift 5 hang muscle clean 5 press 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Power Clean (Post-workout On an 8:00 clock: Build to a heavy 3-rep power clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#– RX – For time: 30 clean and jerks (95/135 lb) – INTERMEDIATE – For time: 30 clean and jerks (65/95 lb) – BEGINNER – For time: 30 clean and jerks (55/75 lb) – MASTERS 55+ – For time: 30 clean and jerks (65/95 lb) Stretching (Checkmark) 1 set: 1:00 pigeon pose/side – AT-HOME – (Time) For time: 50 DB power clean and push jerks (35/50 lb) – Use two DBs.

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter jog 1 set: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10 air squats 5 scap pull-ups 10 jumping jacks 10 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 10 alternating scorpion stretches 10 air squats 5 scap pull-ups 1 set: 200-meter run 250219 (Time) – RX – For time: 400-m run 30 box jump-overs (20/24 in) 400-m run 30 toes-to-bars 400-m run 30 double-DB thrusters (20/35 lb) – INTERMEDIATE – For time: 400-m run 30 box jump-overs (20/24 in) 400-m run 30 knees-to-chest 400-m run 30 double-DB thrusters (15/25 lb) – BEGINNER – For time: 200-m run 20 box step-overs (12/20 in) 200-m run 20 hanging knee raises 200-m run 20 double-DB thrusters (10/15 lb) – MASTERS 55+ – For time: 400-m run 30 box jump-overs (20/24 in) 400-m...

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Skill Work (Weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch pull 1 snatch 1 overhead squat 250218 (Time) – RX – For time: 100 AbMat sit-ups 50 overhead squats (105/155 lb) – INTERMEDIATE – For time: 100 AbMat sit-ups 50 overhead squats (75/115 lb) – BEGINNER – For time: 50 AbMat sit-ups 25 overhead squats (35/45 lb) – MASTERS 55+ – For time: 100 AbMat sit-ups 50 overhead squats (75/115 lb) Stretching (Checkmark) 2 sets: :30 cobra stretch :30 banded shoulder stretch/side – AT-HOME – (Time) For time: 100 AbMat sit-ups 75 single-arm DB overhead squats (35/50 lb) Work Your Weakness – SKILL I – (3 Rounds...

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Partner 1: 1,000m row Partner 2: AMRAP x 4 8 band pull aparts 8 groiner 8 empty bar bench 8 Samson lunges 2k Row (Time) Max Effort 2k Row– RX – For time: 2,000-m row – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,600-m row – MASTERS 55+ – Same as Rx’d Metcon (Weight) 3 sets: 5 bench presses 10 decline push-ups – Increase loading across as many sets as possible. – Perform push-ups to the deepest deficit that allows you to maintain unbroken reps. – Modifications: Load, dumbbell bench or floor press. Stretching (Checkmark) 2 sets: :30 Samson stretch/side :30 elevated pigeon stretch/side – AT-HOME – (Time) For time: 2,000-m run Work Your Weakness Skill Work (Checkmark) 3 sets: 1:00 plank hold 50 Russian twists